Nutrition Facts
Calories 1402  Calories from Fat 218
% Daily Value*
Total Fat 24.21g 50%
Saturated Fat 5.13g 34%
Polyunsaturated Fat 6.34g  
Monounsaturated Fat 9.98g
Cholesterol 114mg 51%
Sodium 2180mg 121%
Potassium 0mg  
Total Carbohydrates 227.61g 101%
Dietary Fiber 31.6g 169%
Sugars 91.47g  
Protein 84.97g  
Vitamin A 836%
Vitamin C 291%
Calcium 86%
Iron 121%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
Meal Plan Items:  
Breakfast:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Almond Milk - 1 cup almond milk 1 59 3.51g 0.27g 0 0 0.8g 5mg 6.33g 5.3g 1.48g 2% 2% 0 0
Bananas - 1 medium banana 1 105 0.39g 0.13g 0 0 3.1g 1mg 26.95g 14.43g 1.29g 2% 1% 2% 17%
Blueberries - 1/4 cup blueberries 1 21 0.12g 0.01g 0 0 0.9g 0 5.25g 3.61g 0.27g 1% 0 0 6%
Cereal - Special K Original Cereal 1 120 0.5g 0 0 0 0 220mg 22g 4g 7g 45% 0 15% 35%
Cocoa - 1 tsp Cocoa Powder 1 4 0.25g 0.15g 0 0 0.6g 0 0.98g 0.03g 0.35g 1% 0 0 0
Coffee - 1 mug (8 fl oz) coffee 2 4 0.1g 0.02g 0 0 0 10mg 0.18g 0 0.56g 0 0 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0 0 0 5mg 0 0 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Apples - 1 medium appl 1 72 0.23g 0.04g 0 0 3.3g 1mg 19.06g 14.34g 0.36g 1% 1% 2% 10%
Dates - 1 Deglet Noor Date 1 23 0.03g 0 0 0 0.7g 0 6.23g 5.26g 0.2g 0 0 0 0
Guacamole - 1 oz guacamole 1 45 4.06g 0.59g 0 0 1.9g 42mg 2.41g 0.2g 0.56g 1% 0 0 5%
Lettuce - 1 outer leaf 1 5 0.08g 0.01g 0 0 0.6g 2mg 0.92g 0.33g 0.34g 2% 1% 33% 11%
Salads - Mixed Salad Greens 1 9 0.13g 0.02g 0 0 1.1g 16mg 1.76g 0.48g 0.84g 4% 3% 0 14%
Swiss Cheese - 1 slice swiss cheese 1 50 1.43g 0.93g 0 10mg 0 73mg 0.95g 0.37g 7.95g 0 27% 1% 0
Tea - 1 mug Green Tea 2 4 0 0.02g 0 0 0 4mg 0.94g 0 0 0 0 0 0
Turkey - 1 slice (97% Fat Free) 2 54 0.38g 0.12g 0 26mg 0 650mg 0.74g 0 11.7g 0 0 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0 0 0 5mg 0 0 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Dinner:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Apples - 1 medium appl 1 72 0.23g 0.04g 0 0 3.3g 1mg 19.06g 14.34g 0.36g 1% 1% 2% 10%
Broccoli - 1 cup flowerets 1 46 2.1g 0.39g 0 0 3g 234mg 5.34g 1.43g 3.07g 3% 4% 0 66%
Carrots - 1 cup slices 1 57 0.34g 0.06g 0 0 4.4g 590mg 13.21g 6.05g 1.43g 7% 8% 593% 8%
Cauliflower - 1/2 cup cauliflower 1 12 0.05g 0.02g 0 0 1.2g 15mg 2.65g 1.2g 0.99g 1% 1% 0 39%
Lamb - Lean Lamb Foreshank 1 136 3.73g 1.34g 0 78mg 0 90mg 0 0 23.9g 11% 1% 0 0
Rice - Long-Grain White Rice 1 205 0.44g 0.12g 0 0 0.6g 2mg 44.51g 0.08g 4.25g 11% 2% 0 0
Spinach - 1 cup spinach 1 7 0.12g 0.02g 0 0 0.7g 24mg 1.09g 0.13g 0.86g 15% 10% 188% 47%
Tea - 1 mug Green Tea 2 4 0 0.02g 0 0 0 4mg 0.94g 0 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Snack:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Tot. Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Blueberries - 1/4 cup blueberries 1 21 0.12g 0.01g 0 0 0.9g 0 5.25g 3.61g 0.27g 1% 0 0 6%
Granola - Lowfat Granola with Raisins 1 150 2.05g 0.45g 0 0 2g 101mg 32.8g 11.64g 3.28g 7% 2% 0 4%
Seeds - Flax Seeds 1 48 3.82g 0.33g 0 0 2.5g 3mg 2.62g 0.14g 1.66g 3% 2% 0 0
Tea - Herbal Tea 2 4 0 0.02g 0 0 0 4mg 0.94g 0 0 2% 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 0 0 0 0 0 42mg 4.5g 4.5g 12g 0 0 0 13%
  Total: 1402 24.21g 5.13g 0 114mg 31.6g 2180mg 227.61g 91.47g 84.97g 121% 86% 0% 291%
 
Print Date: May 03rd, 2024